Bodyweight training is a great way to build muscle.
I built my muscular foundation with bodyweight workouts and I am delighted with that.
Burpee is the undisputed king of all bodyweight exercises.
I’ve done tens of thousands of burpees and the following are the most important benefits I received from doing a lot of burpees :
#1) Burpees build you six pack abs
Humans are visual creatures. Although burpees are a full body exercise, their main appeal is that they help you build six pack abs.
Burpees built me abs of steel:
#2) Burpees build your triceps muscles
All men have a yearning for big, muscular arms.
Having thick upper arms depends on your biceps and triceps muscles.
Although it’s easier to work your biceps muscles (you can use dumbbells for direct bicep work), triceps muscles are harder to stimulate.
Burpees solve that problem.
If you don’t believe me, try doing 50 burpees now and see how your triceps muscles are burning.
I have big triceps muscles today thanks to burpees.
#3) Burpees work your chest, quads, glutes and hamstrings
Longing for abs and triceps muscles doesn’t mean that the rest of your muscles are not important for your body.
Your body likes to grow as a whole. That’s why I always prefer to train with full body exercises.
Besides your abs and triceps, burpees build your chest, quads, glutes, and hamstrings too.
#4) Burpees increase your endurance
When all you want is to build muscle, you don’t need to care about endurance, right?
Increasing the endurance of your muscles means being able to handle more weight. More weight means more muscles.
Moreover, when you increase your endurance, you will breathe better. This will greatly increase the quality of your life including your sleep quality.
#5) Burpees save you time
Doing 50 burpees will train your body more than 30 minutes of jogging or one hour of walking. When you are used to doing them, 50 burpees will take you 5 minutes at most.
When I built my six pack abs, I trained 2 hours a week on average. I pity the people who waste hours after hours on the treadmill with no tangible results to show.
Ditch the treadmill and switch to burpees. You will save a lot of time.
#6) Burpees help you build discipline
Burpees are tough.
If you can push yourself through 150 burpees, there is little else in life that you can’t achieve.
Discipline is a must for every man. Burpees are a great way to build it.
#7) You can do burpees everywhere
Burpees require no equipment so you can do them everywhere.
You don’t want to go to the gym?
-No problem. Do some burpees at home.
Are you traveling?
-No problem. Do some burpees in your hotel room.
Do you want to train in the open air?
-Go to a park and do some burpees.
No treadmill. No exercise bike.
Almost too good to be true.
#8) Burpees make your skin glow
Have you ever noticed the glow on the faces of your favorite athletes?
It’s because they are sweating their toxins off their skin.
Burpee is a high-intensity exercise. Doing them will make you sweat.
Sweating will remove the toxins off your skin, which means that your skin will be glowing like a newly born baby.
#9) Burpees make you feel great
Exercise is known to increase the happy chemicals (endorphins) in your brain.
Burpees will exercise your body so strongly that you will feel the endorphins rushing to your brain almost immediately after you start doing burpees.
That’s a natural and healthy high which no drug in the world can give you.
#10) Burpees help you lose weight
You won’t lose weight if you don’t get your diet right because you can’t out-train your diet.
I have a different approach to diet and exercise.
Dieting is tough. You will occasionally feel down when you are dieting.
Burpees will give you a natural high that will lift you up when you are feeling down during of your diet.
The calories you burn during your burpees will be a sweet bonus.
How To Perform a Proper Burpee
Here’s me performing a proper burpee: